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September 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
15 KB High Pull
5 Strict No Jump Burpee

Strength: 10min EMOM
Even: 6 Strict Pullups
Odd: 6 Dips
*Add weight if necessary*

WOD: “Level Up”
For Time
2rds
20/20 Hang DB Snatch (55/40)
30 Burpee to Plate
20 T2B

BodyFit: 251

Warm Up:
Shoulder DROM
3rds
15 KBS – American (Build)
5 Strict No Jump Burpees
10/10 Over and Backs
:15 AB Sprint

Skill: DB Hang Snatch

WOD:
For Time
3rds
30 Hang DB Snatch
30 Burpee Over DB
30 Situps
30 Cals AB

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August 23, 2018

CrossFit: 

Warm Up:
Parnter Mobility
PVC Positions
BB Complex – 3-position Snatch +3 OHS (Build)

Strength: Squat Snatch
All Levels: Technique
*Sets of 3 building in weight*

WOD: “Nancy”
5rds
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

Warm Up:
Squat Prep
3rds
10/10 Bottoms Up KB Press
8/8 Getup Situp
10 Plate Touches
10 Goblet Squat (Build)

WOD: “Hot Rod” – Coutrest of CFNE
24-20-16-12
Calorie AB
Alternating DB Snatch (50/35)
Calorie AB
DB Goblet Squat (50/35)

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August 13, 2018

Don’t forget this coming Saturday is the 2nd Annual Alpha Decathlon followed by our 5 year anniversary party.  The Decathlon begins at 9am and will be in place of our standard Saturday classes.  Come in participate in all 10 events or just a few, cheer on your fellow Alphaholics and enjoy the day.  Alpha will be supplying the food and drinks for the party as a Thank You to each of our members that have made 5 years possible.  Families and friends welcome!

Warm Up:
Squat Prep
3rds
5 Strict Pullups
8/8 Getup Situp (Build)
5 :03 Pause Goblet Squats (Build
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 80% with :90 rest
*Use heaviest weight from last week*

WOD: “Feedback”
12min AMRAP
21 Wall Balls (20/14)
15 DB Snatches (50/35)
9 Weighted Situps

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July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

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July 19, 2018

CrossFit: 

Warm Up:
3rds
25 Double Unders or Singles
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Bent Over BB Row (Underhand grip)
:10 Superfriend Stretch + 4 Thrusters

Strength:
4 x 8/8 Weighted Lunges
Fastest 50m Keg Carry (3-4 reps)
*On a 15min running clock*

WOD:
“Rock Salt”
3rds
25 S2OH (115/75)
25 Front Squat
*50 Double Unders (3:1) between movements*
*Start and finish on the barbell

BodyFit: 238

Warm Up:
Squat Prep
3rds
10 Plate Touches (Build)
10/10 Getup Situp
100m Jog

WOD:
30min EMOM
Min 1: 12 Wall Balls (20/14)
Min 2: 12 Slam Balls
Min 3: 100m Sprint

 

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July 13, 2018

Tonight Alpha Happy Hour Leaning Cask Brewery in Springdale.  Chuck and I will be up following evening classes feel free to start without us.  Hope to see you there!

Warm Up:
3rds
:45 Deadbug
8 Bent Over BB Row (Build)
10 True Pushups
12 KBS – Russian (AHAP)

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.5.18*

WOD:
“Blooms”
3rds
4min AMRAP
400m Run
Max Rep Deadlift (185/135)
1min AMRAP
HRPU
*Score is total reps of DL’s and HRPU’s
**Compare to 4.21.17

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July 9, 2018

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*

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July 2, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get a workout in on your own feel free to come anytime between then.  *Side note: you must be in the gym working prior to 10:30am*  See any coach with questions.

Warm Up:
Squat Prep
3rds
6-8 Strict Pullups
:25 Goblet Squat Hold (Build)
4 Burpee Walkups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)
*Heavier than 6.11.18*

WOD:
“Lost”
6-9-12
Front Squat
M (185-155-135)
F (135-115-95)
Burpee Over Bar

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June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*